For smokers (even occasional smokers) it is essential to have a cardiological check-up before you start running.
Set up a progressive training and respect it.
Rest is part of the training. Keep a regular sleep schedule. On the last days before a race, you should
- For a 10km: Start training at least 1 month before the race. 1-hour sessions. 2 or 3 times a week.
- For a half marathon: Start training at least 2 months before the race. 1-hour sessions. 2 or 3 times a week.
- For a marathon: Start training at least 3 months before the race. 1-hour sessions 2 times a week + 1 session of progressively longer duration (but that should not exceed 2 hours and a half).
During the race, drink enough water to quench your thirst and eat salty food when you feel the need. Hyperhydration does not improve performance, recovery or avoiding cramps.
Never take anti-inflammatories sold over-the-counter such as "Ibuprofen, Ketoprofen, Advil, Profenid". Within the recommended posology, only paracetamol should be taken in case of pain.
Do not decide on a target pace if you it is your first run.
Nausea and diarrhea mean you must slow down and adapt your speed. The effort is too intense, or your body is not trained enough.
It will help to recover from muscle fatigue. Massage and stretching allow to soften and relax the muscles, reducing aching and pains.
Keep listening to your body even after the race. If you pay attention to your body’s cues, recovery will be much faster.
Think how to improve your training for the next race. A simple osteoarticular pain (tendinitis) is the sign of an inadequate training.